I've Fallen and I ...

You know the rest of that. I've fallen and I can't get up.

I'd bet that most of us know of someone older who fell, broke a hip and soon died. It happens all too often. The New York Times this past weekend looked at the issue and described how doctors are treating falls as serious issues.

I thought of one thing when I read that article -- if they'd maintained their muscle tone, the chance they would've fallen would have to have decreased significantly. It just makes sense.

I never want to fall and not be able to get up so I'm going to do everything I can to maintain my muscle tone as I age.

The Bad Form Hall of Fame

That was my gym today, the Bad Form Hall of Fame. It seemed that everywhere I looked people were using bad form.

There was one guy who did every exercise he tried incorrectly, which had to be some sort of record. When he did tricep pushdowns, for instance, his elbows were flared out instead of pulled tightly against his body (and I'm not even getting into the discussion about why he was doing them in the first place).

I saw a woman try the same exercise. She leaned into it too much, making her entire upper body do the work, not her triceps.

And another guy did tricep kickbacks (again, why waste so much time on these isolation moves?) and he didn't even extend his arm fully.

There's an easy way to avoid this -- do a little reading or ask an expert. I may not always do everything right, but I do work hard to understand the correct form and then try to get it right.

A Better Warm-up, Part 3

I've touched on the benefits of using dynamic stretching to warm-up a couple of times before (here and here).

Today in its Play magazine, the New York Times trumpets this better way to stretch before a workout.

Of course I still see people come into the gym and perform static stretches before they work out, that is if they do anything at all. I'm certainly the only person I've ever seen at my gym who runs through the sort of warm-up that I follow.

Please Limit Your Usage

That's what a sign in the cardio area of my gym says -- please limit your usage. The idea, of course, is that so many people want to get on those elliptical machines and treadmills that you need to limit the time you spend on them.

But I know how to limit your usage -- do something else. People spend far too much time on those machines, and get too few results. There are times when it seems like the same people are on them when I start and finish my workout, which includes cardio.

Here was my cardio tonight: one-arm dumbbell snatches, four per arm; five box jumps; 10 ice skaters (jumping side to side quickly as if you're skating); eight burpees; and five medicine ball throw-downs (raise it over your head and using your core throw it straight down).

Run through eight sets, each of which took about a minute, with 30 seconds of rest between each one, and I was done. In other words, no time at all. And I promise you I worked harder than anyone on any of those machines.

Protect Your Shoulders

I still remember how it happened. I was doing a decline bench press and suddenly there was a sharp pain in my left shoulder.

But I was lucky. I didn't need surgery and simply had to take two weeks off.

I also learned a lesson. Shoulders are fragile.

Super-trainer Keith Scott recently pointed out five ways to wreck you shoulders. One of the top ways involves the bench press, a favorite of many.

Quit Looking in the Mirror

The recent Outside story on Gym Jones reminded me of another story the magazine had not too long ago about a different sort of gym, this one called the Monkey Bar Gym.

I love Monkey Bar's philosophy because it's all about creating a workout that's fun and that plays off how our bodies actually move. The gym itself also has no mirrors. The results are apparently impressive. You can sign up for workouts online.

Get Off the Ball, Part 2

I've complained before about people who do the wrong exercises on unstable surfaces. Now, Dr. John Berardi, someone who knows a lot about fitness and nutrition, has sent out an email that addresses the topic. Here it is:

Wobble boards, foam pads, swis balls, bosu balls, and inflatable rubber discs...

You'll find them in most gyms and training facilities nowadays. In fact, chances are you've used these types of devices yourself.

But the big question is this...

Could it really be possible that these devices actually INCREASE your chances of injury - while DECREASING your ability to get stronger?

Sadly, the answer is yes...

Now, don't get me wrong. I'm not saying "unstable surface training" is bad. Indeed, there are some very good uses of these types of boards and balls.

However, without a proper understanding of when to use unstable surface training (and a thorough understanding of why), the risks go WAY up while the benefits go way down.

Excitingly, my good friend Eric Cressey has just released a fantastic book called: "The Truth About Unstable Surfaces Training."

This book is a culmination of more than three years of research, experimentation, and analysis. In fact, the foundation of this book is based on Cressey's own research at the University of Connecticut. The rest is based on his experience coaching high level athletes.

In "The Truth About Unstable Surfaces Training" Cressey will walk you through the following:

* The origins of unstable surface training

* The problems with research-to-date on unstable surface training, and why you've been mislead

* The difference between balance and stability

* The five factors affecting one's stability, and how you can modify them to become a more stable athlete

* How unstable surfaces alter muscular recruitment patterns - and how you can use those alterations to your advantage or disadvantage

* The actual science - and research data - that quantifiably justifies or refutes specific uses of unstable surface training

* Guidelines for when and how to implement unstable surface training to maximize training efficiency and help you avoid wasting time and effort

* How unstable surface training can help or hinder performance in different athletes

* How unstable surfaces can increase the risk of injury in some populations, while actually rehabilitating others

* Guidelines for alternative, more sport-specific instability approaches when unstable surface training is not the best avenue to pursue

* 21 different stability progression models encompassing over 50 exercises with photos and descriptions

* How to train balance for maximum functional carryover and superior athletic performance

If you've ever trained using unstable surfaces (i.e. the
devices discussed above) or have always wanted to give it a
try, you absolutely need to have this book in your library.
The lessons you'll learn will be invaluable.

Click here to learn more about Cressey's new book:

Until next time,
JB